12 December Advanced Core (Obj: Endurance Training)

Warm up well

Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

·          10 Chinups

·          5 Pullups

Tabatas (:20 move/ :10 rest)  X 8

·          Cossack Lunges

·          Guard Pushup

·          Sit Throughs

·          Deck Squat – 2 Hand Press

·          Combat Cleans (alt L & R)

·          Tripod Overhead Twist

Cool down/ stretch